WOD / Blog
29 June 2026
Warm-Up: Coach’s Choice Strength/Skill: Rowing Skill Session Stimulus/Focus: 15 Minutes to clean up our rowing technique WOD: 20 Minute Partner AMRAP Partner 1 – 400 Meter Run Partner 2 – Row for Calories Stimulus/Focus: Run fast and row hard! Oh yeah, have fun with your partner! Record how many meters your team ran here. If […]
27 June 2026
Warm-Up: Coach’s Choice Strength/Skill: Get ready for Murph! WOD: Murph 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run (If you have a 20# vest or body armor, wear it.) In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. click here Stimulus/Focus: Focus […]
26 June 2026
Warm-Up: Coach’s Choice Strength/Skill: Snatch 1 x 1 Stimulus/Focus: Spend 15 minutes getting AHAP for 1 rep. Concentrate on finishing the “second pull” and being patient in the receiving position. WOD: 10 Minute EMOM (60% of Today’s HS) 1 Power Snatch 1 Snatch 1 Overhead Squat Stimulus/Focus: Focus on speed and stability! Cool Down: ROMWOD!
25 June 2026
Warm-Up: Coach’s Choice Strength/Skill: Thruster 5 x 5 Stimulus/Focus: These should be heavy thrusters for 5 reps. Aim for 75% for all sets. Focus on midline stability, explosive hip extension, and a strong lockout on top. WOD: 5 Rounds – 3 Minutes Work/3 Minutes Rest 1 Rope Climb 5 Thrusters (95/65)(65/45) Stimulus/Focus: Work the entire […]
24 June 2026
Warm-Up: Coach’s Choice Strength/Skill: Rope Climbs Stimulus/Focus: 15 Minutes to work on the skill. Legless climbs anyone? WOD: 6 Rounds for Time (15 Minute Time Cap) 24 Kettlebell Swings (1.5/1)(1/25) 12 Burpees to a 6″ target Stimulus/Focus: KB Swings should be completed in no more than 2 sets. Keep a steady pace on the burpees. […]
23 June 2026
Warm-Up: Coach’s Choice Strength/Skill: Floor Press 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Begin lifting at 75% and work to a heavy single. All lifts will be on a 2- minute clock. WOD: For Time (12 Minute Time Cap) 3 -6-9-12-15-18-21 Floor Press (135/95)(95/65) 21-18-15-12-9-6-3 Slam Balls (30/20)(20/15) 3 -6-9-12-15-18-21 Double Unders […]